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  6. Cranberry bean raw vs. Eggnog

Cranberry bean raw vs. Eggnog — In-Depth Nutrition Comparison

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What are the main differences between cranberry bean raw and eggnog?

  • Cranberry bean raw has more folate, fiber, copper, iron, vitamin B1, manganese, phosphorus, potassium, magnesium, and zinc than eggnog.
  • Cranberry bean raw's daily need coverage for folate is 151% higher.
  • Eggnog has a higher glycemic index (55) than cranberry bean raw (35).

We used Beans, cranberry (roman), mature seeds, raw and Eggnog types in this comparison.

Infographic

Cranberry bean raw vs Eggnog infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Eggnog
Eggnog
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 39% 15% 7.5% 4.3% 13% 47% 7% 0.65% 23%
Contains more MagnesiumMagnesium +721.1%
Contains more PotassiumPotassium +707.3%
Contains more IronIron +2400%
Contains more CopperCopper +6007.7%
Contains more ZincZinc +689.1%
Contains more PhosphorusPhosphorus +241.3%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +18300%
Contains more SeleniumSelenium +202.4%
~equal in Calcium ~130mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Eggnog
Eggnog
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5% 20% 4.2% 18% 8.5% 44% 2% 25% 12% 56% 0.75% 0.75% 28%
Contains more Vitamin B1Vitamin B1 +2097.1%
Contains more Vitamin B2Vitamin B2 +12.1%
Contains more Vitamin B3Vitamin B3 +1285.7%
Contains more Vitamin B5Vitamin B5 +79.4%
Contains more Vitamin B6Vitamin B6 +518%
Contains more FolateFolate +60300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Eggnog DV% diff.
Folate 604µg 1µg 151%
Fiber 24.7g 0g 99%
Copper 0.794mg 0.013mg 87%
Iron 5mg 0.2mg 60%
Vitamin B1 0.747mg 0.034mg 59%
Manganese 0.92mg 0.005mg 40%
Phosphorus 372mg 109mg 38%
Protein 23.03g 4.55g 37%
Potassium 1332mg 165mg 34%
Magnesium 156mg 19mg 33%
Zinc 3.63mg 0.46mg 29%
Vitamin B6 0.309mg 0.05mg 20%
Cholesterol 0mg 59mg 20%
Vitamin B12 0µg 0.45µg 19%
Carbs 60.05g 8.05g 17%
Selenium 12.7µg 4.2µg 15%
Calories 335kcal 88kcal 12%
Saturated fat 0.316g 2.591g 10%
Choline 52.2mg 9%
Vitamin B3 1.455mg 0.105mg 8%
Vitamin A 0µg 59µg 7%
Vitamin B5 0.748mg 0.417mg 7%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Fats 1.23g 4.19g 5%
Monounsaturated fat 0.106g 1.302g 3%
Polyunsaturated fat 0.527g 0.198g 2%
Sodium 6mg 54mg 2%
Vitamin C 0mg 1.5mg 2%
Vitamin B2 0.213mg 0.19mg 2%
Vitamin E 0.21mg 1%
Net carbs 35.35g 8.05g N/A
Calcium 127mg 130mg 0%
Sugar 8.05g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.273mg 0.085mg 0%
Threonine 0.969mg 0.201mg 0%
Isoleucine 1.017mg 0.237mg 0%
Leucine 1.838mg 0.383mg 0%
Lysine 1.58mg 0.257mg 0%
Methionine 0.346mg 0.12mg 0%
Phenylalanine 1.245mg 0.225mg 0%
Valine 1.205mg 0.289mg 0%
Histidine 0.641mg 0.108mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Eggnog
Eggnog
2
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 g
Contains more ProteinProtein +406.2%
Contains more CarbsCarbs +646%
Contains more OtherOther +392.5%
Contains more FatsFats +240.7%
Contains more WaterWater +566.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Eggnog
Eggnog
1
63% 32% 5%
Saturated fat: Sat. Fat 2.591 g
Monounsaturated fat: Mono. Fat 1.302 g
Polyunsaturated fat: Poly. Fat 0.198 g
Contains less Sat. FatSaturated fat -87.8%
Contains more Poly. FatPolyunsaturated fat +166.2%
Contains more Mono. FatMonounsaturated fat +1128.3%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients
  2. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.